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Nattō vs. Arborio rice — In-Depth Nutrition Comparison

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What are the main differences between Nattō and Arborio rice?

  • Arborio rice has less Iron, Copper, Manganese, Magnesium, Zinc, Calcium, Potassium, Phosphorus, Vitamin C, and Vitamin B2 than Nattō.
  • Nattō's daily need coverage for Iron is 89% higher.

We used Natto and Rice, white, short-grain, enriched, cooked types in this comparison.

Infographic

Nattō vs Arborio rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +21600%
Contains more Iron +489%
Contains more Magnesium +1337.5%
Contains more Phosphorus +427.3%
Contains more Potassium +2703.8%
Contains more Zinc +657.5%
Contains more Copper +826.4%
Contains more Manganese +328%
Contains more Selenium +17.3%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 66% 323% 83% 75% 65% 1% 83% 223% 200% 48%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +21600%
Contains more Iron +489%
Contains more Magnesium +1337.5%
Contains more Phosphorus +427.3%
Contains more Potassium +2703.8%
Contains more Zinc +657.5%
Contains more Copper +826.4%
Contains more Manganese +328%
Contains more Selenium +17.3%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Nattō
5
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1087.5%
Contains more Vitamin B6 +120.3%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +84.7%
Contains more Folate +637.5%
Equal in Vitamin B1 - 0.164
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 44% 40% 44% 0% 13% 30% 6% 0% 58%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +1087.5%
Contains more Vitamin B6 +120.3%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +84.7%
Contains more Folate +637.5%
Equal in Vitamin B1 - 0.164

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +722%
Contains more Fats +5689.5%
Contains more Other +900%
Contains more Carbs +126.6%
Contains more Water +24.6%
19% 11% 13% 55% 2%
Protein: 19.4 g
Fats: 11 g
Carbs: 12.68 g
Water: 55.02 g
Other: 1.9 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Protein +722%
Contains more Fats +5689.5%
Contains more Other +900%
Contains more Carbs +126.6%
Contains more Water +24.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4089.7%
Contains more Polyunsaturated fat +12320%
Contains less Saturated Fat -96.8%
16% 24% 61%
Saturated Fat: 1.591 g
Monounsaturated Fat: 2.43 g
Polyunsaturated fat: 6.21 g
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +4089.7%
Contains more Polyunsaturated fat +12320%
Contains less Saturated Fat -96.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nattō Arborio rice
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nattō Arborio rice Opinion
Net carbs 7.28g 28.73g Arborio rice
Protein 19.4g 2.36g Nattō
Fats 11g 0.19g Nattō
Carbs 12.68g 28.73g Arborio rice
Calories 211kcal 130kcal Nattō
Sugar 4.89g Arborio rice
Fiber 5.4g Nattō
Calcium 217mg 1mg Nattō
Iron 8.6mg 1.46mg Nattō
Magnesium 115mg 8mg Nattō
Phosphorus 174mg 33mg Nattō
Potassium 729mg 26mg Nattō
Sodium 7mg 0mg Arborio rice
Zinc 3.03mg 0.4mg Nattō
Copper 0.667mg 0.072mg Nattō
Manganese 1.528mg 0.357mg Nattō
Selenium 8.8µg 7.5µg Nattō
Vitamin E 0.01mg Nattō
Vitamin C 13mg 0mg Nattō
Vitamin B1 0.16mg 0.164mg Arborio rice
Vitamin B2 0.19mg 0.016mg Nattō
Vitamin B3 0mg 1.493mg Arborio rice
Vitamin B5 0.215mg 0.397mg Arborio rice
Vitamin B6 0.13mg 0.059mg Nattō
Folate 8µg 59µg Arborio rice
Vitamin K 23.1µg Nattō
Tryptophan 0.223mg 0.027mg Nattō
Threonine 0.813mg 0.084mg Nattō
Isoleucine 0.931mg 0.102mg Nattō
Leucine 1.509mg 0.195mg Nattō
Lysine 1.145mg 0.085mg Nattō
Methionine 0.208mg 0.056mg Nattō
Phenylalanine 0.941mg 0.126mg Nattō
Valine 1.018mg 0.144mg Nattō
Histidine 0.512mg 0.056mg Nattō
Saturated Fat 1.591g 0.051g Arborio rice
Monounsaturated Fat 2.43g 0.058g Nattō
Polyunsaturated fat 6.21g 0.05g Nattō

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nattō Arborio rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Nattō
13%
Arborio rice
Minerals Daily Need Coverage Score
116%
Nattō
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Nattō
Nattō is relatively richer in minerals
Which food is lower in glycemic index?
Nattō
Nattō is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 4.89g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 1.54g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Nattō - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172443/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.